THE REAL FITNESS COACH Danny Sroda

Calorie Calculator

This calorie calculator is based on the Schofield Equation. This is a scientific formula for calculating your daily caloric needs, based on your age, weight, gender and activity level.

The formula for losing weight is based on a 500 calorie deficit per day. For your information, the NHS advice on weight-loss is that :

Men should eat and drink no more than 1,900kcal a dayWomen should eat and drink no more than 1,400kcal a day

The formula for gaining weight is based on adding an extra 500 calories per day (3500 per week) in order to gain 1lb per week. This should be used with caution and it is recommended that you consult a doctor or dietitian before commencing a weight-gain plan.

These figures are an approximation of your caloric needs and are not intended, nor is it implied, that they should be a substitute for professional advice from a dietitian or doctor. By using this calculator you are agreeing that you are aware that changes to your current diet can have both risks and benefits. In following any suggested dietary tips, you are confirming that you have evaluated them in line with your own lifestyle and are informed about the risks and benefits involved in masking dietary and lifestyle changes. For more information, please see the NHS guide on weight loss and healthy eating.

Please note that the Schofield Equation has an SEE (Standard error of estimation) of around 100 to 150 calories, which means that it is accurate to this number of calories. Therefore, you should use this figure as a base level and monitor/adjust it according to your needs.

It is recommended that when estimating your activity level, that you only count traditional “cardio” (running, cycling, rowing etc), not weight training, towards your activity.

Calorie Calculator

Age*

Gender*MaleFemale

Weight*

Pounds:

Kilograms:

Select Activity Level*

Level 1: Desk job or sedentary AND no specific physical exerciseLevel 2: Daily routine includes some walking AND intense exercise once or twice per weekLevel 3: A job with a lot of walking, or a moderate intensity job (e.g. welder) OR intense exercise lasting 20–45 minutes at least three times per weekLevel 4: A heavy physical job, such as a post man or an athlete in training OR intense exercise lasting at least an hour per dayLevel 5: A very demanding job, such as working in the armed forces or shovelling coal OR an athlete on an unstoppable training schedule